{"id":279562,"date":"2021-07-21T13:03:14","date_gmt":"2021-07-21T11:03:14","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=279562"},"modified":"2024-05-30T12:26:39","modified_gmt":"2024-05-30T10:26:39","slug":"scapati-de-grasimea-abdominala-si-fiti-in-forma-cu-ghidul-nostru-simplu","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/scapati-de-grasimea-abdominala-si-fiti-in-forma-cu-ghidul-nostru-simplu\/","title":{"rendered":"Sc\u0103pa\u021bi de gr\u0103simea abdominal\u0103 \u0219i fi\u021bi \u00een form\u0103 cu ghidul nostru simplu"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/scapati-de-grasimea-abdominala-si-fiti-in-forma-cu-ghidul-nostru-simplu\/#Cum_sa_scapati_de_grasimea_abdominala_Faceti_cateva_schimbari_treptate_in_viata_voastra_si_veti_vedea_ca_rezultatele_o_sa_va_surprinda\" title=\"Cum s\u0103 sc\u0103pa\u021bi de gr\u0103simea abdominal\u0103? Face\u021bi c\u00e2teva schimb\u0103ri treptate \u00een via\u021ba voastr\u0103 \u0219i ve\u021bi vedea c\u0103 rezultatele o s\u0103 v\u0103 surprind\u0103\">Cum s\u0103 sc\u0103pa\u021bi de gr\u0103simea abdominal\u0103? Face\u021bi c\u00e2teva schimb\u0103ri treptate \u00een via\u021ba voastr\u0103 \u0219i ve\u021bi vedea c\u0103 rezultatele o s\u0103 v\u0103 surprind\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/scapati-de-grasimea-abdominala-si-fiti-in-forma-cu-ghidul-nostru-simplu\/#1_Grasimea_nu_poate_fi_pierduta_numai_de_pe_abdomen_coapse_sau_fese\" title=\"1. Gr\u0103simea nu poate fi pierdut\u0103 numai de pe abdomen, coapse sau fese\">1. Gr\u0103simea nu poate fi pierdut\u0103 numai de pe abdomen, coapse sau fese<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/scapati-de-grasimea-abdominala-si-fiti-in-forma-cu-ghidul-nostru-simplu\/#2_Stabiliti_obiective_reale_si_realizabile_in_ceea_ce_priveste_antrenamentul_si_dieta\" title=\"2. Stabili\u021bi obiective reale \u0219i realizabile \u00een ceea ce prive\u0219te antrenamentul \u0219i dieta\">2. Stabili\u021bi obiective reale \u0219i realizabile \u00een ceea ce prive\u0219te antrenamentul \u0219i dieta<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/scapati-de-grasimea-abdominala-si-fiti-in-forma-cu-ghidul-nostru-simplu\/#3_Imbunatatiti-va_alimentatia_si_planificati_o_dieta_sanatoasa_pentru_a_pierde_in_greutate\" title=\"3. \u00cembun\u0103t\u0103\u021bi\u021bi-v\u0103 alimenta\u021bia \u0219i planifica\u021bi o diet\u0103 s\u0103n\u0103toas\u0103 pentru a pierde \u00een greutate\">3. \u00cembun\u0103t\u0103\u021bi\u021bi-v\u0103 alimenta\u021bia \u0219i planifica\u021bi o diet\u0103 s\u0103n\u0103toas\u0103 pentru a pierde \u00een greutate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/scapati-de-grasimea-abdominala-si-fiti-in-forma-cu-ghidul-nostru-simplu\/#4_Stabiliti-va_aportul_de_energie_necesar_pentru_pierderea_in_greutate\" title=\"4. Stabili\u021bi-v\u0103 aportul de energie necesar pentru pierderea \u00een greutate\">4. Stabili\u021bi-v\u0103 aportul de energie necesar pentru pierderea \u00een greutate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/scapati-de-grasimea-abdominala-si-fiti-in-forma-cu-ghidul-nostru-simplu\/#5_Incepeti_antrenamentul_de_forta\" title=\"5. \u00cencepe\u021bi antrenamentul de for\u021b\u0103\">5. \u00cencepe\u021bi antrenamentul de for\u021b\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/scapati-de-grasimea-abdominala-si-fiti-in-forma-cu-ghidul-nostru-simplu\/#6_Incepeti_sa_alergati_sa_inotati_sa_mergeti_cu_bicicleta_sau_sa_va_plimbati_cu_rolele\" title=\"6. \u00cencepe\u021bi s\u0103 alerga\u021bi, s\u0103 \u00eenota\u021bi, s\u0103 merge\u021bi cu bicicleta sau s\u0103 v\u0103 plimba\u021bi cu rolele\">6. \u00cencepe\u021bi s\u0103 alerga\u021bi, s\u0103 \u00eenota\u021bi, s\u0103 merge\u021bi cu bicicleta sau s\u0103 v\u0103 plimba\u021bi cu rolele<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/scapati-de-grasimea-abdominala-si-fiti-in-forma-cu-ghidul-nostru-simplu\/#7_Creati-va_propriul_plan_de_slabit\" title=\"7. Crea\u021bi-v\u0103 propriul plan de sl\u0103bit\">7. Crea\u021bi-v\u0103 propriul plan de sl\u0103bit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/scapati-de-grasimea-abdominala-si-fiti-in-forma-cu-ghidul-nostru-simplu\/#8_Miscati-va_cat_de_mult_posibil_pe_parcursul_zilei\" title=\"8. Mi\u0219ca\u021bi-v\u0103 c\u00e2t de mult posibil pe parcursul zilei\">8. Mi\u0219ca\u021bi-v\u0103 c\u00e2t de mult posibil pe parcursul zilei<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.ro\/blog\/scapati-de-grasimea-abdominala-si-fiti-in-forma-cu-ghidul-nostru-simplu\/#9_Invatati_sa_gestionati_stresul\" title=\"9. \u00cenv\u0103\u021ba\u021bi s\u0103 gestiona\u021bi stresul\">9. \u00cenv\u0103\u021ba\u021bi s\u0103 gestiona\u021bi stresul<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.ro\/blog\/scapati-de-grasimea-abdominala-si-fiti-in-forma-cu-ghidul-nostru-simplu\/#10_Odihna_si_relaxare_in_mod_regulat\" title=\"10. Odihn\u0103 \u0219i relaxare \u00een mod regulat\">10. Odihn\u0103 \u0219i relaxare \u00een mod regulat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.ro\/blog\/scapati-de-grasimea-abdominala-si-fiti-in-forma-cu-ghidul-nostru-simplu\/#11_Nu_subestimati_importanta_somnului\" title=\"11. Nu subestima\u021bi importan\u021ba somnului\">11. Nu subestima\u021bi importan\u021ba somnului<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.ro\/blog\/scapati-de-grasimea-abdominala-si-fiti-in-forma-cu-ghidul-nostru-simplu\/#12_Monitorizati-va_nu_numai_greutatea_ci_si_dimensiunile_corpului\" title=\"12. Monitoriza\u021bi-v\u0103 nu numai greutatea, ci \u0219i dimensiunile corpului\">12. Monitoriza\u021bi-v\u0103 nu numai greutatea, ci \u0219i dimensiunile corpului<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.ro\/blog\/scapati-de-grasimea-abdominala-si-fiti-in-forma-cu-ghidul-nostru-simplu\/#13_Folositi_suplimente_pentru_arderea_grasimii_dar_si_alte_suplimente_specifice\" title=\"13. Folosi\u021bi suplimente pentru arderea gr\u0103simii, dar \u0219i alte suplimente specifice\">13. Folosi\u021bi suplimente pentru arderea gr\u0103simii, dar \u0219i alte suplimente specifice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.ro\/blog\/scapati-de-grasimea-abdominala-si-fiti-in-forma-cu-ghidul-nostru-simplu\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Un abdomen perfect tonifiat a\u0219a cum vedem pe coper\u021bile revistei Muscle and Fitness sunt exemplul unei condi\u021bii fizice excelente \u0219i al unui aspect perfect \u00een concep\u021bia majorit\u0103\u021bii oamenilor. <strong>Nu este de mirare c\u0103 aproape toate persoanele \u00ee\u0219i doresc mu\u0219chi vizibili pe abdomen \u0219i sunt deseori dispu\u0219i s\u0103 fac\u0103 aproape orice pentru asta<\/strong>. Este important de re\u021binut faptul c\u0103 persoanele care practic\u0103 fitness \u0219i culturism, pe care \u00eei vedem ca av\u00e2nd o form\u0103 fizic\u0103 perfect\u0103, petrec luni \u00eentregi \u00een sala de sport depun\u00e2nd un efort considerabil \u0219i fac multe sacrificii \u00een alimenta\u021bie. O form\u0103 fizic\u0103 perfect\u0103, cu un procent foarte sc\u0103zut de gr\u0103sime este men\u021binut\u0103 de obicei numai pe durata competi\u021biei. Ei \u0219tiu c\u0103, pe termen lung, antrenamentele solicitante combinate cu o diet\u0103 strict\u0103 ar putea d\u0103una s\u0103n\u0103t\u0103\u021bii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vedetele ale c\u0103ror abdomene sunt admirate de \u00eentreaga lume sunt modele, \u00een special modelele Victoria&#8217;s Secret. Ce anume le apropie de culturi\u0219ti? Este vorba de <strong>acel procent redus de gr\u0103sime din organism, datorit\u0103 c\u0103ruia mu\u0219chii se v\u0103d \u00eentr-un mod pl\u0103cut.<\/strong> Dietele stricte joac\u0103 un rol important \u0219i \u00een acest sens pentru modelele pe care, cu siguran\u021b\u0103 nu v\u0103 recomand\u0103m s\u0103 le urma\u021bi. \u00cen schimb, \u00een acest articol ve\u021bi descoperi sfaturi eficiente despre cum s\u0103 sc\u0103pa\u021bi de gr\u0103simea de pe abdomen cu ajutorul alimenta\u021biei, antrenamentului, odihnei \u0219i cu ajutorul altor factori ce \u021bin de stilul de via\u021b\u0103, pe care pute\u021bi apoi s\u0103 \u00eei integra\u021bi treptat \u00een via\u021ba de zi cu zi pentru a ajunge la un abdomen frumos \u0219i ferm.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_1517-1124x749.jpeg\" alt=\"Cum s\u0103 sc\u0103pa\u021bi de gr\u0103simea abdominal\u0103?\" class=\"wp-image-263434\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 sc\u0103pa\u021bi de gr\u0103simea abdominal\u0103?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_1517-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_1517-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_1517-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_1517-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_scapati_de_grasimea_abdominala_Faceti_cateva_schimbari_treptate_in_viata_voastra_si_veti_vedea_ca_rezultatele_o_sa_va_surprinda\"><\/span>Cum s\u0103 sc\u0103pa\u021bi de gr\u0103simea abdominal\u0103? Face\u021bi c\u00e2teva schimb\u0103ri treptate \u00een via\u021ba voastr\u0103 \u0219i ve\u021bi vedea c\u0103 rezultatele o s\u0103 v\u0103 surprind\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nu este nevoie s\u0103 v\u0103 schimba\u021bi \u00eentreaga via\u021b\u0103 <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/peste\/\" class=\"ek-link\">peste <\/a>noapte doar pentru c\u0103 dori\u021bi o talie mai sub\u021bire. \u00cencepe\u021bi cu schimb\u0103ri mici, dezvolta\u021bi noi obiceiuri \u0219i persista\u021bi. Este nevoie de timp \u0219i r\u0103bdare, iar rezultatele vor ap\u0103rea cu siguran\u021b\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Grasimea_nu_poate_fi_pierduta_numai_de_pe_abdomen_coapse_sau_fese\"><\/span><strong>1. Gr\u0103simea nu poate fi pierdut\u0103 numai de pe abdomen, coapse sau fese<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nu sunte\u021bi robo\u021bi s\u0103 pute\u021bi fi programa\u021bi s\u0103 ave\u021bi coapse sub\u021biri, \u0219olduri senzuale, talie sub\u021bire \u0219i piept voluminos, cu excep\u021bia cazului \u00een care dori\u021bi s\u0103 cheltui\u021bi milioane pe interven\u021bii de chirurgie plastic\u0103 sau liposuc\u021bie abdominal\u0103, ceea ce oricum nu este eficient pe termen lung. <strong>\u00cen mare parte, aspectul  se datoreaz\u0103, deoarece de la ei se mo\u0219tenesc informa\u021biile genetice<\/strong>. Pentru unii, este ca \u0219i cum ar c\u00e2\u0219tiga la loto, iar pentru o siluet\u0103 grozav\u0103, aproape c\u0103 nu trebuie s\u0103 fac\u0103 nimic. \u0218tim cu to\u021bii acea persoan\u0103 care nu depune mari eforturi \u0219i totu\u0219i are un abdomen perfect, lucru pentru care to\u021bi ceilal\u021bi se antreneaz\u0103 mai multe luni sau chiar ani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Asta \u00eenseamn\u0103 c\u0103 nu conteaz\u0103 dac\u0103 v\u0103 petrece\u021bi zilele tol\u0103ni\u021bi pe canapea sau dac\u0103 sunte\u021bi activi? Cu siguran\u021b\u0103 nu. <strong>Din fericire, pute\u021bi influen\u021ba o mul\u021bime de lucruri cu ajutorul stilului vostru de via\u021b\u0103.<\/strong> Nu conteaz\u0103 dac\u0103 obiectivul vostru este o talie mai sub\u021bire, coapse ferme sau bra\u021be tonifiate. <strong>\u00centotdeauna trebuie s\u0103 v\u0103 reduce\u021bi procentul de gr\u0103sime corporal\u0103 per total &#8211; adic\u0103 s\u0103 pierde\u021bi \u00een greutate<\/strong>. Pe m\u0103sur\u0103 ce sl\u0103bi\u021bi, gr\u0103simea \u00eencepe s\u0103 dispar\u0103 \u00een mod uniform de pe \u00eentregul corp. Difer\u0103 de la persoan\u0103 la persoan\u0103 de unde acea gr\u0103sime dispare mai \u00eent\u00e2i. Unele persoane sl\u0103besc repede, iar altele, \u00ee\u0219i p\u0103streaz\u0103 excesul de gr\u0103sime chiar p\u00e2n\u0103 la sf\u00e2r\u0219itul sc\u0103derii \u00een greutate.&nbsp;<span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 \u00eentreba\u021bi de ce exerci\u021biile abdominale \u00een sine nu sunt eficiente, citi\u021bi articolul nostrum intitulat <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/crunches-si-abdomene-de-ce-nu-va-ajuta-sa-scapati-de-grasimea-de-pe-abdomen\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Crunches \u0219i Abdomene: De ce nu v\u0103 ajut\u0103 s\u0103 sc\u0103pa\u021bi de gr\u0103simea de pe abdomen?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"884\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_1631-1124x884.jpg\" alt=\"Pierderea gr\u0103simii de pe abdomen\" class=\"wp-image-263544\" style=\"width:843px;height:663px\" title=\"Pierderea gr\u0103simii de pe abdomen\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_1631-1124x884.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_1631-400x315.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_1631-1536x1208.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_1631-2048x1610.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Stabiliti_obiective_reale_si_realizabile_in_ceea_ce_priveste_antrenamentul_si_dieta\"><\/span><strong>2. Stabili\u021bi obiective reale \u0219i realizabile \u00een ceea ce prive\u0219te antrenamentul \u0219i dieta<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Este exagerat s\u0103 ad\u0103uga\u021bi pe lista obiectivelor voastre un abdomen cu p\u0103tr\u0103\u021bele p\u00e2n\u0103 la var\u0103. Concentra\u021bi-v\u0103 aten\u021bia asupra procesului care v\u0103 va conduce \u00een cele din urm\u0103 la destina\u021bia visat\u0103<strong>. \u00cencepe\u021bi prin a nota obiectivele \u0219i pa\u0219ii specifici ce v\u0103 vor ajuta s\u0103 ob\u021bine\u021bi abdomenul dorit<\/strong>. Cum ar putea ar\u0103ta acest lucru? Ca exemplu de antrenament, pute\u021bi face luni, miercuri \u0219i s\u00e2mb\u0103t\u0103 antrenament de for\u021b\u0103, iar mar\u021bi \u0219i vineri jogging timp de 30 de minute. \u00cen loc de b\u0103uturi \u00eendulcite, consuma\u021bi doar ap\u0103 plat\u0103 \u0219i \u00eenlocui\u021bi chipsurile cu <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume <\/a>crocante. Depinde doar de voi cum ve\u021bi integra acest lucru \u00een via\u021ba voastr\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0218tim c\u0103 motiva\u021bia este puternic\u0103 la \u00eenceput, dar \u00eencerca\u021bi s\u0103 nu v\u0103 l\u0103sati purta\u021bi de val&nbsp;imediat \u0219i s\u0103 o lua\u021bi treptat. Nu este indicat s\u0103 v\u0103 schimba\u021bi via\u021ba la 180 de grade \u0219i s\u0103 descoperi\u021bi peste o s\u0103pt\u0103m\u00e2n\u0103 sau dou\u0103, sau chiar o lun\u0103 c\u0103 nu pute\u021bi continua a\u0219a. Programul de antrenament al unui sportiv de top ce are o alimenta\u021bie strict\u0103 nu este u\u0219or de adoptat \u00een via\u021ba real\u0103 de c\u0103tre oamenii obi\u0219nui\u021bi. <strong>Concentra\u021bi-v\u0103 asupra micilor schimb\u0103ri pe care le pute\u021bi adopta treptat \u00een via\u021ba de zi cu zi. \u00cen timp, acestea vor deveni o real\u0103 schimbare care o s\u0103 v\u0103 duc\u0103 spre obiectivele voastre.<\/strong> Acest lucru nu trebuie v\u0103zut ca o munc\u0103 grea, trebuie pur \u0219i simplu s\u0103 v\u0103 bucura\u021bi de ea!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 intereseaz\u0103 mai multe informa\u021bii legate de stabilirea obiectivelor \u0219i men\u021binerea motiva\u021biei \u00een general, nu doar pentru exerci\u021bii fizice, citi\u021bi articolul nostru intitulat <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/5-sfaturi-pentru-a-va-mentine-activi-si-motivati-pentru-a-nu-renunta-niciodata-la-antrenamente-chiar-si-acasa\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">5 sfaturi pentru a v\u0103 men\u021bine activi \u0219i motiva\u021bi pentru a nu renun\u021ba niciodat\u0103 la antrenamente, chiar \u0219i acas\u0103<\/a><\/strong><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Imbunatatiti-va_alimentatia_si_planificati_o_dieta_sanatoasa_pentru_a_pierde_in_greutate\"><\/span><strong>3. \u00cembun\u0103t\u0103\u021bi\u021bi-v\u0103 alimenta\u021bia \u0219i planifica\u021bi o diet\u0103 s\u0103n\u0103toas\u0103 pentru a pierde \u00een greutate<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Arunca\u021bi o privire asupra alimenta\u021biei voastre actuale \u0219i observa\u021bi dac\u0103 consuma\u021bi cantit\u0103\u021bi suficiente de proteine, fructe, legume \u0219i fibre. Consuma\u021bi adesea bombe calorice inutile? Timp de cel pu\u021bin cinci zile, nota\u021bi tot ce a\u021bi m\u00e2ncat \u0219i a\u021bi b\u0103ut.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Arunca\u021bi o privire asupra istoricului alimenta\u021biei \u0219i sesiza\u021bi dac\u0103 face\u021bi aceste gre\u0219eli ce v\u0103 pot \u00eempiedica progresul:<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/WhatsApp-Image-2020-09-30-at-13.23.54-1-1-843x1124.jpeg\" alt=\"Dieta alimentar\u0103 pentru reducerea gr\u0103similor\" class=\"wp-image-263473\" title=\"Dieta alimentar\u0103 pentru reducerea gr\u0103similor\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/WhatsApp-Image-2020-09-30-at-13.23.54-1-1-843x1124.jpeg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/WhatsApp-Image-2020-09-30-at-13.23.54-1-1-300x400.jpeg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/WhatsApp-Image-2020-09-30-at-13.23.54-1-1.jpeg 1104w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\">\n<li><strong>Consuma\u021bi pu\u021bine proteine sau din surse nepotrivite<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Despre proteine se vorbe\u0219te foarte mult \u00een lumea sportului, mai mult dec\u00e2t despre oricare alti nutrien\u021bi. Proteinele sunt importante at\u00e2t pentru dezvoltarea masei musculare, c\u00e2t \u0219i pentru a sc\u0103dea \u00een greutate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ca \u0219i o regul\u0103, un aport mai mare de proteine \u00eenseamn\u0103:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>un aport total de energie mai mic pentru \u00eentreaga zi<\/strong> \u2013 proteinele ofer\u0103 sa\u021bietate rapid de fiecare dat\u0103 c\u00e2nd le consuma\u021bi,<\/li>\n\n\n\n<li><strong>un apetit sc\u0103zut<\/strong> &#8211; nu ave\u021bi chef s\u0103 m\u00e2nca\u021bi at\u00e2t de des,<\/li>\n\n\n\n<li><strong>protec\u021bia masei musculare \u00een timpul pierderii \u00een greutate,<\/strong><\/li>\n\n\n\n<li><strong>o pierdere mai mare de gr\u0103sime \u00een timpul sc\u0103derii \u00een greutate<\/strong><\/li>\n\n\n\n<li><strong>mai mult\u0103 energie produs\u0103 pentru digestia alimentelor<\/strong> &#8211; proteinele au un efect termic mai mare asupra digestiei comparativ cu carbohidra\u021bii \u0219i gr\u0103simile. Aceasta \u00eenseamn\u0103 c\u0103, de exemplu, din 100 kcal prelua\u021bi din proteine, folosi\u021bi de fapt 70-80 kcal \u00een func\u021bie de tipul de proteine.&nbsp;<span style=\"color: #ff6600\">[2-3]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pentru majoritatea persoanelor active, este suficient dac\u0103 aportul lor de proteine este de aproximativ 1,4 &#8211; 2 ori mai mare dec\u00e2t greutatea lor corporal\u0103<\/strong><strong>. <\/strong><span style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De unde s\u0103 lua\u021bi proteine \u0219i cum s\u0103 ave\u021bi un aport suficient \u00een alimenta\u021bia voastr\u0103? Trebuie s\u0103 consuma\u021bi proteine provenite din surse de calitate la fiecare mas\u0103. Acestea pot fi, spre exemplu: carne (carne slab\u0103 &#8211; <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/pui\/\" class=\"ek-link\">pui<\/a>, piept de curcan, carne de vit\u0103), pe\u0219te (<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/ton-in-suc-propriu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ton<\/a><\/span>, <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/sardine-in-suc-propriu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sardine<\/a><\/span>, somon), ou\u0103, <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteine-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine<\/a><\/span>.<\/p>\n\n\n\n<p><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Acestea pot fi alternate cu <a href=\"https:\/\/gymbeam.ro\/blog\/care-sunt-cele-mai-bune-surse-de-proteine-vegetale-si-de-ce-sa-le-includeti-in-alimentatia-voastra\/\" target=\"_blank\" aria-label=\"surse de proteine vegetale  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">surse de proteine vegetale<\/span> <\/a>&#8211; tofu, tempeh, n\u0103ut, linte, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/bio-proteine-din-mazare-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine vegetale<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 \u00eentreba\u021bi cum se poate manifesta deficitul de proteine, citi\u021bi articolul nostru intitulat <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/5-semne-de-avertizare-ca-aveti-deficit-de-proteine\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">5 semne c\u0103 nu ave\u021bi un aport suficient de proteine.<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Consuma\u021bi prea multe gust\u0103ri dulci sau s\u0103rate<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Gust\u0103rile dulci \u0219i s\u0103rate con\u021bin cantit\u0103\u021bi mari de zaharuri, gr\u0103simi, sare \u0219i calorii chiar \u0219i \u00een variantele cu un gramaj mic. \u00cen acela\u0219i timp, acestea sunt s\u0103race \u00een <strong>proteine \u0219i fibre<\/strong> \u00een majoritatea cazurilor. <strong>Nu sunt foarte s\u0103\u021bioase<\/strong> \u0219i este posibil ca, dup\u0103 ce a\u021bi m\u00e2ncat o por\u021bie, s\u0103 vre\u021bi s\u0103 \u00eencepe\u021bi o alta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen general, acest lucru poate duce la un aport excesiv de energie, la cre\u0219terea \u00een greutate sau e\u0219uarea pierderii \u00een greutate. \u00cencerca\u021bi s\u0103 renun\u021ba\u021bi la aceste tipuri de alimente sau, cel pu\u021bin, s\u0103 le \u00eenlocui\u021bi cu alternative mai s\u0103n\u0103toase, care au mai multe proteine, fibre \u0219i mai pu\u021bine gr\u0103simi. \u00cencerca\u021bi produsele proteice cum ar fi <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/batoane-proteice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">batoanele<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/chipsuri-proteice-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chipsurile<\/a><\/span> sau <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ciocolata<\/a><\/span>.<\/p>\n\n\n\n<p><\/p>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"8350,28792,7185,42481,36025,28936,49009,53680,36310,48997,49021,51160 \" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Consuma\u021bi b\u0103uturi cu multe calorii<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Un litru de suc de portocale con\u021bine aproximativ 460 de calorii iar 1 litru de bere con\u021bine p\u00e2n\u0103 la 500 de calorii. \u00cen compara\u021bie, un litru de ap\u0103 de la robinet are 0 calorii. A\u0219adar, cu siguran\u021b\u0103 merit\u0103 s\u0103 be\u021bi ap\u0103! <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/ce-sunt-caloriile-lichide-si-cum-va-impiedica-acestea-sa-pierdeti-in-greutate\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">B\u0103uturile aromate<\/a><\/span> sau alcoolul v\u0103 pot cre\u0219te cu u\u0219urin\u021b\u0103 aportul zilnic de energie<\/strong>, ceea ce poate influen\u021ba sc\u0103derea \u00een greutate, surplusul de greutate sau men\u021binerea greut\u0103\u021bii. \u00cen plus, dup\u0103 bere apare deseori o poft\u0103 de alimente s\u0103rate. Dup\u0103 o sear\u0103 \u00een care a\u021bi consumat b\u0103uturi alcoolice, se pot acumula <strong>c\u00e2teva sute de calorii \u00een plus<\/strong>. Ideal este s\u0103 trece\u021bi la b\u0103uturi ne\u00eendulcite (ap\u0103, ceaiuri) sau cel pu\u021bin s\u0103 le \u00eenlocui\u021bi cu op\u021biuni f\u0103r\u0103 calorii care folosesc \u00eendulcitori \u00een loc de zah\u0103r. Dac\u0103 nu v\u0103 place apa plat\u0103, \u00eencerca\u021bi s\u0103 o \u00eemprosp\u0103ta\u021bi cu ment\u0103 proasp\u0103t\u0103, l\u0103m\u00e2ie sau chiar <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bcaa-instant-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">aminoacizi BCAA<\/a><\/span>. <span style=\"color: #ff6600\">[5-6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Consuma\u021bi pu\u021bine fibre<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Consuma\u021bi pu\u021bine legume, fructe, leguminoase, p\u00e2ine integral\u0103 sau fulgi de ov\u0103z? Atunci este posibil s\u0103 consuma\u021bi prea pu\u021bine fibre. Acestea din urm\u0103 favorizeaz\u0103 o digestie s\u0103n\u0103toas\u0103 \u0219i cre\u0219te senza\u021bia de sa\u021bietate dup\u0103 mas\u0103.<strong> Un aport mai mare de fibre ofer\u0103 senza\u021bia de sa\u021bietate, chiar dac\u0103 a\u021bi consumat mai pu\u021bine calorii dec\u00e2t de obicei. <\/strong>Acest lucru poate face mai u\u0219oar\u0103 pierderea \u00een greutate. Cre\u0219te\u021bi treptat cantitatea de fibre din alimenta\u021bia voastr\u0103. \u00cencerca\u021bi s\u0103 m\u00e2nca\u021bi 400g sau 5 por\u021bii de legume \u0219i fructe \u00een fiecare zi, m\u00e2nca\u021bi leguminoase de mai multe ori pe s\u0103pt\u0103m\u00e2n\u0103 (hummus, sup\u0103, <a aria-label=\"paste din leguminoase (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-paste-proteice-fusilli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">paste<\/span> din <span style=\"color: #ff6600\">leguminoase<\/span><\/a>)<strong>, <\/strong>\u00eencerca\u021bi fulgi de ov\u0103z sau muesli cu iaurt la micul dejun \u0219i alege\u021bi produse de patiserie din cereale integrale (<span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a><\/span>, <span style=\"color: #ff6600\">orez<\/span> <span style=\"color: #ff6600\">integral<\/span>).&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"922\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_0681-upr.-1124x922.jpg\" alt=\"Cum s\u0103 cre\u0219te\u021bi aportul de fibre?\" class=\"wp-image-263511\" style=\"width:843px;height:692px\" title=\"Cum s\u0103 cre\u0219te\u021bi aportul de fibre?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_0681-upr.-1124x922.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_0681-upr.-400x328.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_0681-upr.-1536x1259.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_0681-upr.-2048x1679.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li><strong>M\u00e2nca\u021bi des \u00een restaurante sau comanda\u021bi m\u00e2ncare acas\u0103<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Unele m\u00e2nc\u0103ruri din restaurant ar putea fi s\u0103n\u0103toase, dar chiar \u0219i a\u0219a, m\u00e2ncarea din ora\u0219 poate influen\u021ba \u00een mod negativ <strong><a href=\"https:\/\/gymbeam.ro\/blog\/ce-inseamna-o-dieta-sanatoasa-si-cum-sa-invatati-sa-mancati-sanatos\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">alimenta\u021bia s\u0103n\u0103toas\u0103<\/a><\/strong> sau pierderea \u00een greutate. Nu trebuie s\u0103 consuma\u021bi <strong>cea mai mare por\u021bie de fast-food, deoarece acest lucru v\u0103 va complica drumul c\u0103tre abdomenul r\u00e2vnit<\/strong>. O salat\u0103 s\u0103n\u0103toas\u0103 de legume cu ulei sau dressing de maionez\u0103 este mai mult dec\u00e2t suficient\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, anumite meniuri din restaurante pot fi, \u00een unele cazuri, bombe calorice care v\u0103 dezechilibreaz\u0103 aportul de energie. <strong>Nu trebuie s\u0103 renun\u021ba\u021bi total la mesele \u00een restaurant, dar \u00eencerca\u021bi s\u0103 v\u0103 g\u00e2ndi\u021bi mai mult c\u00e2nd alege\u021bi un fel de m\u00e2ncare sau, ideal ar fi s\u0103 preg\u0103ti\u021bi m\u00e2ncarea acas\u0103 \u0219i apoi s\u0103 o p\u0103stra\u021bi \u00een congelator<\/strong>. Acest lucru v\u0103 ofer\u0103 control at\u00e2t asupra cantit\u0103\u021bii, c\u00e2t \u0219i asupra ingredientelor folosite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Atunci c\u00e2nd lua\u021bi masa, aminti\u021bi-v\u0103 c\u0103 nu este bine s\u0103 m\u00e2nca\u021bi \u00een exces, chiar dac\u0103 ave\u021bi o mas\u0103 s\u0103n\u0103toas\u0103 preg\u0103tit\u0103 cu aten\u021bie. Pentru un control mai bun al por\u021biei, \u00eencerca\u021bi s\u0103 folosi\u021bi o farfurie mai mic\u0103 \u0219i s\u0103 m\u00e2nca\u021bi \u00eencet. Ar trebui s\u0103 v\u0103 sim\u021bi\u021bi cam 80% sa\u021bietate dup\u0103 ce a\u021bi m\u00e2ncat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Controla\u021bi dimensiunile por\u021biilor de proteine, carbohidra\u021bi \u0219i gr\u0103simi \u0219i l\u0103sa\u021bi-v\u0103 inspira\u021bi de o diet\u0103 s\u0103n\u0103toas\u0103<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1049\" src=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2021\/07\/visual_en-3-1124x1049.png\" alt=\"\" class=\"wp-image-281280\" title=\"O alimenta\u021bie s\u0103n\u0103toas\u0103 \u0219i pierderea \u00een greutate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/visual_en-3-1124x1049.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/visual_en-3-400x373.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/visual_en-3-1536x1433.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/visual_en-3.png 1542w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">Imagine oferit\u0103 de food-guide.ca<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Stabiliti-va_aportul_de_energie_necesar_pentru_pierderea_in_greutate\"><\/span><strong>4. Stabili\u021bi-v\u0103 aportul de energie necesar pentru pierderea \u00een greutate<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 a\u021bi reu\u0219it deja s\u0103 face\u021bi unele ajust\u0103ri conform punctului anterior, cel mai probabil v-a\u021bi redus aportul de energie f\u0103r\u0103 s\u0103 v\u0103 da\u021bi seama. Acest lucru influen\u021beaz\u0103 succesul sau e\u0219ecul \u00een procesul de sl\u0103bire. <strong>Aportul vostru actual de energie este influen\u021bat de caloriile pe care le lua\u021bi din alimentatie, b\u0103uturi \u0219i suplimente nutritive<\/strong>. \u00cen cazul \u00een care dori\u021bi s\u0103 pierde\u021bi \u00een greutate, acesta ar trebui s\u0103 fie mai mic dec\u00e2t produc\u021bia voastr\u0103 de energie, care include metabolismul bazal, exerci\u021bii fizice \u00een timpul zilei, activit\u0103\u021bi sportive \u0219i efectul termic al alimentelor. Prin urmare, este necesar s\u0103 intra\u021bi \u00eentr-un deficit caloric (energetic), care este extrem de important pentru reducerea gr\u0103similor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu trebuie s\u0103 v\u0103 stresa\u021bi cu calcule matematice. Num\u0103rul de calorii consumate pentru a ob\u021bine un deficit de energie pot fi calculate cu u\u0219urin\u021b\u0103 folosind calculatorul din articolul nostru intitulat <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/un-ghid-simplu-despre-numaratul-caloriilor-si-atingerea-obiectivelor\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Un ghid simplu despre num\u0103ratul caloriilor \u0219i atingerea obiectivelor.<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Incepeti_antrenamentul_de_forta\"><\/span><strong>5. \u00cencepe\u021bi antrenamentul de for\u021b\u0103<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>C\u00e2teva sute de abdomene nu sunt suficiente pentru a pierde din gr\u0103simea abdominal\u0103. Pentru dezvoltarea mu\u0219chilor abdominali trebuie s\u0103 lucra\u021bi la fel ca pentru toate celelalte grupe de mu\u0219chi, \u00eens\u0103 nu este suficient s\u0103 repeta\u021bi acelea\u0219i exerci\u021bii de mai multe ori pentru a ob\u021bine un abdomen tonifiat. <strong>Mai bine adopta\u021bi un program total de <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/cate-repetari-trebuie-sa-faceti-pentru-a-pierde-in-greutate-sau-pentru-a-catiga-masa-musculara\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">antrenament de for\u021b\u0103<\/a><\/span> pentru a v\u0103 tonifia \u00eentregul corp la care s\u0103 ad\u0103uga\u021bi un antrenament pentru abdomen de 2-3 ori pe s\u0103pt\u0103m\u00e2n\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Asigura\u021bi-v\u0103 c\u0103 include\u021bi exerci\u021bii pentru stimularea articula\u021biilor \u00een antrenament, cum ar fi <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/genuflexiuni-tehnica-corecta-beneficiile-si-variantele-lor\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">genuflexiuni<\/a><\/span>, \u00eendrept\u0103ri sau trac\u021biuni, astfel \u00eenc\u00e2t s\u0103 fie solicita\u021bi mai mul\u021bi mu\u0219chi simultan. Dac\u0103 ve\u021bi executa aceste exerci\u021bii corect, v\u0103 ve\u021bi activa \u0219i <strong>partea superioar\u0103 a corpului<\/strong>, care include \u0219i mu\u0219chii abdominali. Aceste exerci\u021bii sunt solicitante din punct de vedere fizic \u0219i implic\u0103 mu\u0219chii mari. Acest lucru va arde mai multe calorii dec\u00e2t, s\u0103 zicem, o ridicare de greut\u0103\u021bi cu ajutorul bicep\u0219ilor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Antrenamentul de for\u021b\u0103 are \u0219i avantajul de a activa metabolismul, care apoi va func\u021biona la un nivel mai ridicat timp de c\u00e2teva ore (p\u00e2n\u0103 la 48) dup\u0103 finalizarea acestuia.<\/strong> Dup\u0103 un antrenament intens, nu numai c\u0103 mu\u0219chii au nevoie s\u0103 se regenereze \u0219i s\u0103-\u0219i completeze rezervele de energie epuizate, dar au \u0219i o cerin\u021b\u0103 de energie mai mare.&nbsp;<span style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/TC301345-1124x749.jpg\" alt=\"Antrenamentele de for\u021b\u0103 si reducerea greut\u0103\u021bii abdominale\" class=\"wp-image-263558\" style=\"width:843px;height:562px\" title=\"Antrenamentele de for\u021b\u0103 si reducerea greut\u0103\u021bii abdominale\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/TC301345-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/TC301345-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/TC301345-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/TC301345-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Incepeti_sa_alergati_sa_inotati_sa_mergeti_cu_bicicleta_sau_sa_va_plimbati_cu_rolele\"><\/span><strong>6. \u00cencepe\u021bi s\u0103 alerga\u021bi, s\u0103 \u00eenota\u021bi, s\u0103 merge\u021bi cu bicicleta sau s\u0103 v\u0103 plimba\u021bi cu rolele<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Am men\u021bionat deja c\u0103, dac\u0103 dori\u021bi s\u0103 vi se vad\u0103 mu\u0219chii abdominali, trebuie s\u0103 sl\u0103bi\u021bi \u0219i s\u0103 ave\u021bi un deficit energetic. Acest lucru se realizeaz\u0103 printr-un deficit caloric &#8211; adic\u0103 ve\u021bi avea un aport mai sc\u0103zut de calorii dec\u00e2t produce\u021bi. Orice tip de antrenament de anduran\u021b\u0103 poate ajuta \u00een acest sens.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nu trebuie s\u0103 alerga\u021bi la maraton<\/strong> sau s\u0103 merge\u021bi foarte multe ore cu bicicleta. Alege\u021bi o activitate care v\u0103 place \u0219i m\u0103ri\u021bi treptat timpul de antrenament. Pe l\u00e2ng\u0103 <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/11-motive-sa-va-apucati-de-alergat-cum-vi-se-va-schimba-corpul\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">alergare<\/a> <\/span>\u0219i ciclism, formele populare de activit\u0103\u021bi cardio de anduran\u021b\u0103 includ plimbarea cu rolele, \u00eenotul, dansul sau mersul pe jos. Dac\u0103 nu v\u0103 plac activit\u0103\u021bile de rezisten\u021b\u0103 \u0219i dori\u021bi s\u0103 economisi\u021bi pu\u021bin timp, atunci \u00eencerca\u021bi <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/antrenament-clasic-cardio-sau-hiit-care-arde-mai-bine-grasimile\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">HIIT<\/a><\/span>.&nbsp;<span style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A\u021bi auzit poate c\u0103 pentru a pierde \u00een greutate trebuie s\u0103 v\u0103 monitoriza\u021bi ritmul cardiac pentru a v\u0103 afla \u00een zona de ardere a gr\u0103similor. Din fericire, acesta este doar un mit. Dac\u0103 v\u0103 intereseaz\u0103 acest subiect, citi\u021bi articolul nostru intitulat <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/este-cu-adevarat-important-sa-va-monitorizati-ritmul-cardiac-in-timpul-antrenamentului\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Este cu adev\u0103rat important s\u0103 v\u0103 monitoriza\u021bi ritmul cardiac \u00een timpul antrenamentului?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Creati-va_propriul_plan_de_slabit\"><\/span><strong>7. <\/strong><strong>Crea\u021bi-v\u0103 propriul plan de sl\u0103bit<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru c\u0103 fiecare persoan\u0103 este unic\u0103, dac\u0103 lu\u0103m \u00een calcul 100 de persoane, vom avea 100 de programe de antrenament diferite. <strong>Fiecare persoan\u0103 trebuie s\u0103 aib\u0103 un stil propriu, adaptat obiectivelor, programului zilnic \u0219i condi\u021biei fizice proprii<\/strong>. Pute\u021bi s\u0103 v\u0103 \u00eemp\u0103r\u021bi\u021bi planul pe o s\u0103pt\u0103m\u00e2n\u0103 sau o lun\u0103 \u0219i apoi s\u0103 \u00eel schimba\u021bi dup\u0103 cum considera\u021bi. \u00cen primul r\u00e2nd, nota\u021bi tipurile de antrenament \u00een fiecare zi \u0219i \u00eencerca\u021bi s\u0103 v\u0103 \u0219i relaxa\u021bi. Apoi, pute\u021bi reg\u00e2ndi schema de exerci\u021bii individuale, volumul de lucru ales, perioadele de odihn\u0103, num\u0103rul de serii \u0219i repet\u0103rile. <strong>Efectua\u021bi \u00eentotdeauna \u00eenc\u0103lzirea \u00eenainte de antrenament (alergare pe band\u0103, mers rapid), apoi stretching-ul dinamic \u0219i include\u021bi faza de relaxare \u0219i stretching-ul static la sf\u00e2r\u0219itul sesiunii principale de antrenament.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ziua<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Antrenamentul<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Exemple de exerci\u021bii \u00een timpul s\u0103pt\u0103m\u00e2nii<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Luni<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Antrenament de for\u021b\u0103 pentru \u00eentregul corp<\/td><td class=\"has-text-align-center\" data-align=\"center\">Genuflexiuni cu o halter\u0103 mare, \u00eendrept\u0103ri rom\u00e2ne\u0219ti, pres\u0103 pe banc\u0103 cu o halter\u0103 mare deasupra capului, bent over rows cu o halter\u0103 mare, <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/sistem-de-suspensie-ab-straps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">trac\u021biuni<\/a><\/span>, exerci\u021bii laterale folosind gantera <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/kettlebell-reglabil-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebel<\/a>l<\/span>, V-ups pentru abdomen.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Mar\u021bi<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Merge\u021bi 45 de minute cu rolele<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Miercuri<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Relaxare (plimbare pe jos)<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Joi<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Antrenament de for\u021b\u0103 pentru \u00eentregul corp<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u00cendrept\u0103ri cu o halter\u0103 mare, fand\u0103ri cu kettlebell, balans\u0103ri cu kettlebell, flot\u0103ri, dumbbell flies <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/gantera-hexagonala-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cu o m\u00e2n\u0103<\/a><\/span>, extensie triceps la scripete, exerci\u021bii cu mingea medicinal\u0103, plank lateral cu <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/set-de-antrenament-tip-suspensie-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">TRX<\/a><\/span>, exerci\u021bii cu rola pentru abdomen<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Vineri<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">40 de minute de \u00eenot liber<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>S\u00e2mb\u0103t\u0103<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Relaxare (plimbare pe jos)<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Duminic\u0103<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">HIIT<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Pauz\u0103 timp de 30 de secunde, exerci\u021bii timp de 30 de secunde<\/strong>: plank, fand\u0103ri cu s\u0103rituri, flot\u0103ri cu TRX, s\u0103rituri la <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/cutie-pliometrica-plyobox-wood-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cutie<\/a><\/span>, r\u0103suciri pe <a aria-label=\"mingea medicinal\u0103 (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/minge-medicinala-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">mingea<\/span> <span style=\"color: #ff6600\">medicinal\u0103<\/span><\/a>, s\u0103rituri de coard\u0103.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Pute\u021bi ad\u0103uga exerci\u021bii abdominale eficiente inspirate de videoclipul nostru \u00een programul vostru de antrenament<\/strong><\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Home Workout \ud83d\udcaa Exerci\u021bii pentru un abdomen tonifiat l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/xRu86Q0fdCo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Miscati-va_cat_de_mult_posibil_pe_parcursul_zilei\"><\/span><strong>8. <\/strong><strong>Mi\u0219ca\u021bi-v\u0103 c\u00e2t de mult posibil pe parcursul zilei<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Activitatea fizic\u0103 joac\u0103 un rol important \u00een pierderea \u00een greutate, \u00eens\u0103 nu trebuie s\u0103 v\u0103 concentra\u021bi toat\u0103 aten\u021bia asupra sportului. Corpul folose\u0219te energia furnizat\u0103 de alimente pentru a men\u021bine func\u021biile vitale esen\u021biale, cum ar fi respira\u021bia<strong>, iar al doilea cel mai mare consumator de calorii este <\/strong><span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/care-este-cel-mai-important-factor-pentru-pierderea-in-greutate\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">activitatea obi\u0219nuit\u0103<\/a><\/strong><\/span><strong> pe care o ave\u021bi pe parcursul zilei.<\/strong> Aici sunt incluse mersul pe jos la serviciu, cur\u0103\u021benia \u00een cas\u0103 sau o or\u0103 \u00eentreag\u0103 de r\u00e2s cu prietenii.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_7217-749x1124.jpg\" alt=\"Ce anume v\u0103 afecteaz\u0103 produc\u021bia de energie?\" class=\"wp-image-263579\" title=\"Ce anume v\u0103 afecteaz\u0103 produc\u021bia de energie?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_7217-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_7217-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_7217-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_7217-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_7217-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Produc\u021bia total\u0103 de energie pe parcursul zilei este suma caloriilor necesare pentru:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>metabolismul bazal &#8211; <\/strong>energia necesar\u0103 organismului pentru a men\u021bine func\u021biile vitale esen\u021biale, cum ar fi respira\u021bia sau activitatea inimii \u00een timpul somnului sau odihnei profunde,<\/li>\n\n\n\n<li><strong>metabolismul \u00een repaus &#8211; <\/strong>energia necesar\u0103 pentru men\u021binerea func\u021biilor vitale esen\u021biale \u00een repaus f\u0103r\u0103 activitate suplimentar\u0103 reprezint\u0103 60-75% din produc\u021bie,<\/li>\n\n\n\n<li><strong>efectul termic al alimenta\u021biei &#8211; <\/strong>energia necesar\u0103 pentru digestia alimentelor reprezint\u0103 aproximativ 10% din produc\u021bie,<\/li>\n\n\n\n<li><strong>efectul termic al activit\u0103\u021bilor de zi cu zi &#8211; <\/strong>reprezint\u0103 energia necesar\u0103 activit\u0103\u021bilor non-sportive, cum ar fi mersul la serviciu, g\u0103titul sau sp\u0103latul pe din\u021bi \u0219i reprezint\u0103 aproximativ 15% din produc\u021bie;<\/li>\n\n\n\n<li><strong>efectul termic al activit\u0103\u021bii &#8211; <\/strong>energia consumat\u0103 \u00een timpul activit\u0103\u021bii fizice inten\u021bionate, cum ar fi antrenamentul, competi\u021biile reprezint\u0103 aproximativ 5% din produc\u021bie.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pe l\u00e2ng\u0103 preg\u0103tirea detaliat\u0103 a planului de antrenament, g\u00e2ndi\u021bi-v\u0103 cum s\u0103 v\u0103 m\u0103ri\u021bi produc\u021bia de energie \u00een timpul zilei. \u00cencerca\u021bi s\u0103 merge\u021bi mai mult, lua\u021bi-v\u0103 partenerii sau partenerele la o plimbare romantic\u0103 \u00een loc s\u0103 sta\u021bi la un film sau folosi\u021bi bicicleta pentru a ajunge la locul de munc\u0103 \u00een locul ma\u0219inii. Ori de c\u00e2te ori pute\u021bi, alege\u021bi sa urca\u021bi sc\u0103rile \u00een loc s\u0103 folosi\u021bi liftul sau scara rulant\u0103.<strong> Spre exemplu, dac\u0103 o femeie de 65 kg alege s\u0103 foloseasc\u0103 \u00eentotdeauna sc\u0103rile \u00een locul ascensorului \u0219i s\u0103 mearg\u0103 rapid, va c\u00e2\u0219tiga zilnic 20 de minute de activitate non-sportiv\u0103 \u0219i va arde 200 de calorii \u00een plus. <\/strong>Acestea \u00eensumate reprezint\u0103 1400 kcal pe s\u0103pt\u0103m\u00e2n\u0103 iar \u00eentr-o lun\u0103 poate pierde mai mult de 600g de gr\u0103sime. \u0218i asta doar pentru c\u0103 nu a mai luat liftul. Atunci c\u00e2nd ad\u0103uga\u021bi o u\u0219oar\u0103 schimbare \u00een alimenta\u021bia voastr\u0103 \u0219i g\u0103si\u021bi timp pentru o activitate sportiv\u0103 regulat\u0103, ve\u021bi observa rezultate \u0219i mai semnificative.<span style=\"color: #ff6600\"> [13]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Invatati_sa_gestionati_stresul\"><\/span><strong>9. \u00cenv\u0103\u021ba\u021bi s\u0103 gestiona\u021bi stresul <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nu pute\u021bi \u021bine pasul la locul de munc\u0103, totul se destram\u0103 \u00een jurul vostru, nu ave\u021bi timp s\u0103 face\u021bi mi\u0219care \u0219i v-a\u021bi neglijat greutatea, a\u0219a \u00eenc\u00e2t s\u0103 nu trebuiasc\u0103 s\u0103 v\u0103 confrunta\u021bi cu ea. Uneori ave\u021bi mai pu\u021bine pe griji, alteori mai multe, a\u0219a e \u0219i normal. <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/de-ce-este-stresul-periculos-si-cum-poate-fi-redus\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Stresul<\/a><\/span> poate face ravagii \u00een organism, motiv pentru care este important de \u00eenv\u0103\u021bat cum se gestioneaz\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cencerca\u021bi c\u00e2teva dintre tehnicile de mai jos dovedite ca fiind eficiente:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>include\u021bi exerci\u021bii de respira\u021bie <\/strong>\u2013 inspira\u021bi \u0219i expira\u021bi profund,<\/li>\n\n\n\n<li><strong>ie\u0219i\u021bi \u00een aer liber si bucura\u021bi-v\u0103 de mediul inconjur\u0103tor,<\/strong><\/li>\n\n\n\n<li><strong>scrie\u021bi \u00een jurnal,<\/strong><\/li>\n\n\n\n<li><strong>concentra\u021bi-v\u0103 doar pe lucrurile pe care le pute\u021bi controla,<\/strong><\/li>\n\n\n\n<li><strong>r\u0103sf\u0103\u021ba\u021bi-v\u0103 cu un masaj, un tratament facial sau orice alt\u0103 form\u0103 de relaxare,<\/strong><\/li>\n\n\n\n<li><strong>merge\u021bi la cafea cu prietenii,<\/strong><\/li>\n\n\n\n<li><strong>\u00eencerca\u021bi medita\u021bia &#8211; <\/strong>de ex. folosind aplica\u021bia mindfulness,<\/li>\n\n\n\n<li><strong>asculta\u021bi muzic\u0103 relaxant\u0103,<\/strong><\/li>\n\n\n\n<li><strong>merge\u021bi la saun\u0103, practica\u021bi tehnici de <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-obineti-o-imunitate-mai-puternica-datorita-terapiei-cu-apa-rece\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00eent\u0103rire<\/a><\/span> sau face\u021bi b\u0103i fierbin\u021bi,<\/strong><\/li>\n\n\n\n<li><strong>sau face\u021bi orice tip de sport dori\u021bi &#8211; yoga, antrenamente de for\u021b\u0103.&nbsp;<\/strong><span style=\"color: #ff6600\">[14]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/MG_9551-1124x749.jpg\" alt=\"Cum s\u0103 reduce\u021bi stresul?\" class=\"wp-image-263593\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 reduce\u021bi stresul?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/MG_9551-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/MG_9551-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/MG_9551-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/MG_9551-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Odihna_si_relaxare_in_mod_regulat\"><\/span><strong>10. Odihn\u0103 \u0219i relaxare \u00een mod regulat <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nu este indicat s\u0103 sta\u021bi \u00een cas\u0103 la televizor, dar pute\u021bi planifica cel pu\u021bin 1-2 zile pe s\u0103pt\u0103m\u00e2n\u0103 cu un antrenament u\u0219or. Sim\u021bi\u021bi-v\u0103 liberi s\u0103 include\u021bi unele activit\u0103\u021bi despre care \u0219ti\u021bi c\u0103 v\u0103 relaxeaz\u0103. Pentru unii, acestea pot fi o plimbare, un stretching sau o alergare u\u0219oar\u0103. <strong>Odihna este o parte important\u0103 a efortului general<\/strong>. Acesta este momentul \u00een care organismul \u00ee\u0219i reface energia (depozitele de glicogen din carbohidra\u021bi) \u0219i nivelul de hidratare dup\u0103 antrenament. De asemenea, masa muscular\u0103 are nevoie de timp pentru a se regenera \u0219i pentru a face fa\u021b\u0103 unei sarcini chiar mai mari dec\u00e2t data trecut\u0103. De asemenea, v\u0103 pute\u021bi sus\u021bine <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-susineti-regenerarea-cu-ajutorul-pistolului-de-masaj-si-a-altor-instrumente\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">regenerarea<\/a><\/span> mu\u0219chilor prin ad\u0103ugarea unor practici de masaj eficiente, precum <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/rola-din-spuma-cu-vibratii-pentru-exercitii-v-roll-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rolele de masaj<\/a><\/span> sau un <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/pistol-de-masaj-vi-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pistol de masaj<\/a><\/span>. <span style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Nu_subestimati_importanta_somnului\"><\/span><strong>11. Nu subestima\u021bi importan\u021ba somnului<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 ave\u021bi o combina\u021bie perfect\u0103 dintre un antrenament \u0219i o diet\u0103, dar nu oferi\u021bi corpului suficient\u0103 odihn\u0103 \u0219i somn, probabil c\u0103 rezultatele nu vor fi cele pe care le a\u0219tepta\u021bi, iar acest lucru se datoreaz\u0103 mai multor factori. <strong>Somnul insuficient poate afecta nivelul hormonilor<\/strong>, de exemplu (\u2191 grelina, hormonul foamei, \u2193 leptina &#8211; hormonul sa\u021biet\u0103\u021bii), lucru care v\u0103 poate produce senza\u021bia de foame \u0219i dorin\u021ba de a alege tipuri de alimente mai pu\u021bin potrivite. \u00cen general, privarea de somn este asociat\u0103 cu e\u0219ecul \u00een ceea ce prive\u0219te pierderea \u00een greutate. Somnul este important \u0219i pentru men\u021binerea masei musculare atunci c\u00e2nd se \u00eencearc\u0103 pierderea \u00een greutate. \u00cen plus, nivelul de testosteron poate sc\u0103dea dac\u0103 somnul este de o calitate slab\u0103 \u0219i o durat\u0103 insuficient\u0103. <strong>Din aceste motive, \u00eencerca\u021bi s\u0103 v\u0103 sus\u021bine\u021bi eforturile generale cu un somn de 7-9 ore.<\/strong> <span style=\"color: #ff6600\">[16-18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Somnul poate afecta nu numai pierderea \u00een greutate, ci \u0219i performan\u021ba sportiv\u0103 \u0219i alte aspecte importante ale vie\u021bii. Pute\u021bi citi mai multe despre importan\u021ba somnului \u00een articolul nostru intitulat <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-organismul-cand-nu-dormiti-suficient\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ce se \u00eent\u00e2mpl\u0103 cu organismul c\u00e2nd nu dormi\u021bi suficient?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Monitorizati-va_nu_numai_greutatea_ci_si_dimensiunile_corpului\"><\/span><strong>12. Monitoriza\u021bi-v\u0103 nu numai greutatea, ci \u0219i dimensiunile corpului<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Urm\u0103rirea progresului nu \u00eenseamn\u0103 s\u0103 v\u0103 c\u00e2nt\u0103ri\u021bi \u00een fiecare diminea\u021b\u0103 cu respira\u021bia oprit\u0103. <strong>Mai bine v\u0103 lua\u021bi m\u0103sur\u0103torile corpului la \u00eenceputul planului de piedere \u00een greutate &#8211; talie, \u0219olduri, fese \u0219i chiar bra\u021bele \u0219i coapsele<\/strong>. Programa\u021bi m\u0103sur\u0103torile o dat\u0103 la 2 s\u0103pt\u0103m\u00e2ni pentru a v\u0103 men\u021bine direc\u021bia, motiva\u021bia \u0219i pentru a ob\u021bine feedback cu privire la eforturile voastre. Pentru a face acest lucru, nu ezita\u021bi s\u0103 v\u0103 c\u00e2nt\u0103ri\u021bi o dat\u0103 pe lun\u0103 sau apela\u021bi la InBody, care v\u0103 va m\u0103sura at\u00e2t cantitatea de mas\u0103 muscular\u0103, c\u00e2t \u0219i de gr\u0103sime. De asemenea, pute\u021bi face fotografii progresive pe care s\u0103 le compara\u021bi mai t\u00e2rziu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Probabil c\u0103 astfel ve\u021bi vedea modific\u0103ri pe care nici nu le-a\u021bi observat p\u00e2n\u0103 atunci. <strong>Pentru m\u0103surarea progresului, este important s\u0103 v\u0103 c\u00e2nt\u0103ri\u021bi \u0219i s\u0103 v\u0103 m\u0103sura\u021bi \u00een acelea\u0219i condi\u021bii sau cel pu\u021bin similare<\/strong>. Asta \u00eenseamn\u0103 s\u0103 v\u0103 m\u0103sura\u021bi \u00een acela\u0219i moment al zilei, \u00een haine similare \u0219i s\u0103 \u021bine\u021bi cont dac\u0103 a\u021bi m\u00e2ncat sau a\u021bi mers la toalet\u0103 \u00eenainte. La femei, sunt luate \u00een considerare \u0219i fazele \u00een curs ale ciclului menstrual, deoarece acest aspect influen\u021beaz\u0103 greutatea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-25-1124x749.jpg\" alt=\"Suplimente pentru arderea gr\u0103simii corporale\" class=\"wp-image-263608\" style=\"width:843px;height:562px\" title=\"Suplimente pentru arderea gr\u0103simii corporale\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-25-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-25-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-25-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-25-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Folositi_suplimente_pentru_arderea_grasimii_dar_si_alte_suplimente_specifice\"><\/span><strong>13. Folosi\u021bi suplimente pentru arderea gr\u0103simii, dar \u0219i alte suplimente specifice<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 v-a\u021bi g\u00e2ndit cum s\u0103 spori\u021bi eficien\u021ba eforturilor voastre, lua\u021bi \u00een considerare includerea suplimentelor nutritive pentru a sus\u021bine pierderea \u00een greutate. \u00cenainte de antrenament, profita\u021bi de un stimulent eficient de <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/stimulent-de-pre-antrenament-thor-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pre-antrenament<\/a><\/span>, care v\u0103 ofer\u0103 da startul necesar, \u0219i sus\u021bine <strong>performan\u021be mai bune, iar voi ve\u021bi arde \u0219i mai multe calorii<\/strong>. <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/arzator-de-grasime\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Arz\u0103toarele de gr\u0103simi<\/a><\/span> <strong>ce con\u021bin substan\u021be active pentru a sus\u021bine la maximum pierderea \u00een greutate \u0219i-au dovedit \u00een timp eficien\u021ba<\/strong>. Suplimentele special concepute pentru a <span style=\"color: #ff6600\"><a aria-label=\"reduce pofta de m\u00e2ncare (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/appetite-control-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">reduce pofta de m\u00e2ncare<\/a><\/span> pot fi, de asemenea, o alegere excelent\u0103. Pentru <strong>o senza\u021bie mai mare de sa\u021bietate<\/strong>, pute\u021bi ad\u0103uga \u00een alimenta\u021bia voastr\u0103 fibre sub form\u0103 de <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">psyllium<\/a> <\/span>sau <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/fibre-de-mar-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fibre din mere<\/a><\/span>. <span style=\"color: #ff6600\">[19\u201321] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_este_concluzia\"><\/span><strong>Care este concluzia?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0218ti\u021bi deja c\u0103 nu este necesar s\u0103 face\u021bi un num\u0103r nesf\u00e2r\u0219it de exerci\u021bii fizice pentru a avea o talie sub\u021bire. <strong>Este mai bine s\u0103 v\u0103 concentra\u021bi asupra modific\u0103rilor din alimenta\u021bie, s\u0103 v\u0103 ajusta\u021bi programul de antrenament, s\u0103 ad\u0103uga\u021bi at\u00e2t exerci\u021bii de rezisten\u021b\u0103, c\u00e2t \u0219i de for\u021b\u0103 \u0219i s\u0103 \u00eencerca\u021bi s\u0103 v\u0103 mi\u0219ca\u021bi mai mult pe parcursul zilei.<\/strong> De asemenea, trebuie s\u0103 dormi\u021bi suficient \u0219i s\u0103 v\u0103 odihni\u021bi \u00eentre antrenamente. Apoi, tot ce trebuie s\u0103 face\u021bi este s\u0103 urm\u0103ri\u021bi progresul, s\u0103 ave\u021bi r\u0103bdare \u0219i s\u0103 v\u0103 men\u021bine\u021bi planul pe termen lung. G\u0103si\u021bi o cale care s\u0103 fac\u0103 s\u0103 r\u0103m\u00e2ne\u021bi motiva\u021bi \u0219i, \u00een acela\u0219i timp, face\u021bi pa\u0219i mici pentru a v\u0103 atinge obiectivele.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ave\u021bi propriile sfaturi despre cum pute\u021bi reduce gr\u0103simea abdominal\u0103? \u00cemp\u0103rt\u0103\u0219i\u021bi-le cu noi \u00een comentarii. Dac\u0103 v-a pl\u0103cut articolul, nu uita\u021bi s\u0103-l \u00eemp\u0103rt\u0103\u0219i\u021bi \u0219i prietenilor vo\u0219tri.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a>\n\n\n<p><\/p>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>V-a\u021bi dorit mereu s\u0103 sl\u0103bi\u021bi \u0219i s\u0103 ave\u021bi un abdomen tonifiat, dar nu a\u021bi \u0219tiut cum? Atunci, nu ezita\u021bi s\u0103 consulta\u021bi aceste 13 sfaturi care v\u0103 vor ajuta \u00een cee ace prive\u0219te alimenta\u021bia, antrenamentul \u0219i alte aspecte pentru a avea un abdomen plat.<\/p>\n","protected":false},"author":129,"featured_media":263415,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":15,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[90],"tags":[6314,7484,6458,6374],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-279562","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cum-sa-slabim","8":"tag-abdomen","9":"tag-antrenament","10":"tag-exercitii-ro","11":"tag-pierdere-in-greutate","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sc\u0103pa\u021bi de gr\u0103simea abdominal\u0103 \u0219i fi\u021bi \u00een form\u0103 cu ghidul nostru simplu - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Nu este suficient s\u0103 face\u021bi abdomene pentru a ob\u021bine un six-pack. 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). 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